Understanding Energy Balance = [ + ] with Breezing for Android

Transcription

1 Understanding Energy Balance = [ + ] with Breezing for Android

2 Question: "How do I measure and understand my energy balance?" Foundation: Conservation of Energy Use: Energy Balance Equation

3 Conservation of Energy: The First Law 1770s Antoine Lavoisier Lavoisier famously engineered the first calorimeters in his experiments, which led to the conclusion that energy is conserved within a closed system.

4 Conservation of Energy leads to use of an Energy Balance Equation Energy Intake = Energy Expenditure + Energy Storage = + "Calories In" Metabolism + Activity i) Fat: ~ 3,500 kcal/lb (0.5 kg) ii) Glycogen: fast- acting reserves iii) Structure: Connective Tissue

5 Energy Balance Equation Food "Calories In" Energy Intake Track the calories in your diet.

6 Energy Balance Equation Weight Set your Weight Goal. Energy Storage Fuel: Fat & Glycogen Structure: Connective Tissue

7 Energy Balance Equation Calorie Burn Energy Expenditure Resting Metabolism + Activity (Lifestyle and Exercise) By measuring Resting Metabolism, you can confidently estimate Lifestyle & Exercise Calories.

8 Total Expenditure Resting Metabolism Resting Metabolism First, measure your metabolism while at rest. Basal (BEE) - Biochemical Work - Heat loss - Structure + Thermogenesis - Posture - Digestion

9 Total Expenditure Resting Metabolism Indirect Calorimetry Relating consumption of: Food & O 2 with production of: Waste, Heat, & CO 2 Food + O 2 CO 2 H 2 O + Energy Weir Equation*: Resting Metabolism (kcal/day) = [3.9 (VO 2 ) (VCO 2 )] x 1.44 Energy (kcal/day) VO 2 : consumed oxygen rate (ml/min) VCO 2 : produced carbon dioxide rate (ml/min) * Weir, J. B. D. (1949). "New Methods For Calculating Metabolic Rate With Special Reference To Protein Metabolism." Journal Of Physiology-London 109(1-2): 1-9. * Weir, J. B. D. (1990). "Nutrition Metabolism Classic - New Methods For Calculating Metabolic-Rate With Special Reference To Protein-Metabolism." Nutrition 6(3):

10 Total Expenditure Activities Lifestyle* & Exercise** Second, set your Goals for Activities (Lifestyle & Exercise). *Lifestyle: Sedentary, Lightly Active, and so on... are all coefficients (see next page) that multiply your measured Resting Metabolism and is added to your Caloric Balance. **Exercise: Each exercise has a specific coefficient that multiplies your measured Resting Metabolism and is added to your Caloric Balance.

11 Total Expenditure Lifestyle Activities Lifestyle coefficient Female Male 1.46 Very Active 1.58 Choose your Lifestyle Active Lightly Active Sedentary 1.27 Sedentary: Sitting most of the day (i.e., office work) Lightly Active: Standing most of the day (i.e., nurse, sales, chef) Active: Standing, lifting (i.e., indoor labor technician) Very Active: Standing, intense lifting (i.e., outdoor construction) *Source: (2010) Exercise physiology, McArdle, Katch & Katch.

12 Total Expenditure Exercise Activities Plan for Exercise Running (5.2 mph): 9.0 times your Resting Metabolism Weight Lifting: 6.0 times Brisk Walking: 4.3 times Swimming: 5.8 times Spinning: 8.5 times *Ainsworth, et al Compendium of Physical Activities Address: sites.google.com/site/compendiumofphysicalactivities/

13 Energy Balance Equation Total Expenditure Total Energy Expenditure Resting Metabolism + Lifestyle + Exercise *(Activities) Resting Metabolism multiplied by Lifestyle coefficient, then added to Exercise is the Total Energy Expenditure (TEE) TEE = [Resting Metabolism x Lifestyle coefficient] + Exercise

14 Simplified Energy Balance Equation = [ + ] Energy Balance = Energy In Energy Out

15 . Enter User Profile Profile parameters that do not change much and thus are not "tracked": age, height, sex, and primary Job Type (Lifestyle). Profile parameters, plus weight and metabolism, are used to establish the Norms and Job Type (Lifestyle) coefficient. "Job Type" refers to Lifestyle, your typical daily activity, and does not include Exercise! Exercise is considered in another part of the App! (please wait to enter it there) Sedentary: Sitting most of the day (office work).. Lightly Active: Standing much of the day (indoor). Active: Standing & lifting (indoor or outdoor) Very Active: Standing & Intense lifting (outdoor).

16 Measure Metabolism (tap) "Metabolism" *Standard of care is to ensure repeatable measurement conditions. Choose the same time of day, preferably early morning, before breakfast and exercise (or 4 hours after a moderate meal and/or exercise).

17 Results Metabolism & Fat Burn Rate Metabolism is determined by the Weir equation. Normal, High, and Low in comparison to data from populations of similar individuals. Fat Burning Rate is determined from your non-protein Respiratory Exchange Ratio (RER), also known as Respiratory Quotient (RQ), as the rate of CO 2 production divided by rate of Oxygen consumed. Average is a ratio between High is an RQ below 0.75 Low is above 0.95 *The body s metabolic pathways of fat vs glucose storage or oxidation reveal a real-time Fat Burning Rate, which may also reflect, to an extent, the proportion of fats to carbs in the Diet.

18 Set Goals Weight, Calorie Change & Exercise Set a reasonable Weight Goal A Weight Goal that is below your Current Weight results in a "Daily Calorie Deficit". A Weight Goal above your Current Weight results in a "Daily Calorie Surplus". Manage your Calorie Change Calories in Deficit are subtracted, resulting in a lower "Food Calorie Goal". Calories in Surplus are added, thus raising the Food Calorie Goal.

19 Set Goals Weight, Calorie Change & Exercise Set average Calorie Burn Goal (Exercise) First, set an (average) Calorie Burn for each day that you plan to exercise. Next, choose the number of days per week that you plan to exercise J * In this example, 555 kcal/day x 3 exercise days = 1,665 kcal/week Divided by 7 days in the week, this results in adding ~240 kcal to your (daily) Food Calorie Goal. Build that muscle and stamina!

20 Set Goals Food Calorie Goal Food Calorie Goal This is your targeted Daily intake. It includes your Resting Metabolic Rate, Lifestyle Calorie Burn, and Exercise Burn. If you change any of your plans or targets, then please reset your Food Calorie Goal by tapping and following instructions. *For examples: i) you decide to add one more Exercise Day, or ii) predict you're burning less as you improve your running efficiency.

21 Set Goals Additional Exercise Specifics Select a Day, Select an Exercise Tap to select the day Tap again to select an exercise type. Exercise Types have MET values assigned, and these are then multiplied by your most recent Metabolism measurement (see below**) to give you an estimated Duration (Time Column) to accomplish your Exercise Calorie Burn Goal (see 2 slides earlier, 555 kcal/day). Math for Exercise = Time (min.) x MET (intensity) x Metabolism (kcal/day) x Convert 1/60 (hr/min.) x Convert 1/24 (day/hr)

22 Share History.csv download, , or print From the (left) Menu, tapping "Share" automatically generates a CSV file in your device storage Folder named Breezing Data/Output. Then, "Share Via " and "Share Via Printer are available. By , the exported files are: i) screenshot of History, and ii).csv file with time-stamped results. Each User can export, and open in PC Apps: MS Excel, Word, Apple Sheets, etc.

23 Share History.csv download, , or print By , the exported files are: i) screenshot of Metabolism, and ii).csv file with time-stamped results. The exported.csv can be opened in PC Apps: MS Excel, Word, Apple Sheets, etc.

24 Share History.csv download, , or print If Printing by WiFi (HP Deskjet 3050A, e.g.): i) Prints via Wi-Fi or ii) Creates.pdf

25 Summary Get Calorie Tracking right with Breezing. Use a Tablet to Measure & Plan Clients' daily: Calories IN vs OUT a) Measure & track Metabolism (Resting Metabolic Rate or REE) b) Set Weight Goal c) Set Calorie Change (Deficit, Surplus, or no change, range of +/- 750 kcal/day) d) Plan one week of Exercise Activities i) Enter Activity, duration, and estimated kcal from measured Metabolism ii) App then predicts number of minutes required to reach the goal e) App auto-calculates Food Calorie Goal

26 Export.csv file.csv file name: (Name)DD-Mmm-YYYY HH.MM.SS.csv This is the User's Profile Name followed by Date & Time stamp). Example: David19-Jun csv

27 Export.csv file David19-Jun csv Date: MM/DD/YYYY HH:MM Note: Successfully Normal or Irregular Breathing patterns Metabolism: Resting Energy Expenditure (measured) Lifestyle Calories: Sedentary, or Light/Med/Very Active Energy Expenditure Exercise Calories: Reported Exercise Energy Expenditure Total Burn: TEE = (Lifestyle*REE) + Exercise (kcal/day) Fat Burning Rate: The Quotient is VCO 2 : VO 2 unit-less, reported High/Avg/Low Weight: Body mass at time of measurement (kg or lb) Breath Frequency: (breaths per minute) VO 2 /Kg: "Relative oxygen consumption rate" (ml/min per kg body mass)

28 Miscellaneous

29 Review the Compendium 1 MET represents the amount of energy the human body expends at rest. A MET rate of 2.0, for instance, indicates that during that time period, the subject was expending twice their normal sedentary energy (2*REE or 2*RMR)

30 1 cal is the definition adopted by chemists, nutritionists, regulators 1 kcal is the definition adopted by physiologists, exercise scientists 1 Joule (J) is the definition adopted by the International Metric System and it can be found in other countries such as England 1cal (1 kcal) = 4.2 Joules (J or kj) Example: 310 kj * 1 kcal /4.2 kj = 74 kcal What is a kcal (Calorie)? A calorie ( 1 cal or 1 kcal ) is the amount of heat energy needed to raise the temperature of one gram of water by one degree Celsius from 14.5 C to 15.5 C at one atmosphere of pressure. 30

31 Basic concepts to differentiate Calories are units of energy Energy is the capacity of producing work Work can be biochemical (biochemical reactions sustaining basic physiological functions) or physical (muscular activity) The biochemical reactions and muscular activities produce heat This heat is measured in calories Food + O2 + Heat + Work CO2(chemical + H2O muscular) + Storage Energy (kcal/day) Food provides the fuel to produce energy (ATP molecules), which we use to produce biochemical work and muscular activities. The utilization of food is associated with oxygen consumption and carbon dioxide production à Combustion reaction The food (fuel) we do not use is stored as energy in adipocyte tissue 31

32 Why we can t use equations to calculate REE? kg ü An actual REE value (from indirect calorimetry measurement) can differ from an estimated REE value (from the Harris-Benedict calculation). REE (kcal/day) kcal/day 1640 kcal/day Plot from J. Arthur Harris and Francis G. Benedict, A Biometric Study of Human Basal Metabolism, Proc Natl Acad Sci U S A December; 4(12): Criscione, L. & Durr- Gross, M. Eating healthy and dying obese. Vitasanas GmbH, ISBN: (2010). A 1480 kcal/day 520 kcal/day Weight (kg) ü The results show that for people of the same gender and weight (e.g. men and 63 kg) the difference in actual RMR values can be as high as 520 kcal/day. ü If, for instance, subject A s goal is to maintain weight, and the estimated REE (1640 kcal/day) is higher than the body s actual REE (1480 kcal/day), a calorie recommendation based on the REE estimate will lead to weight gain. ü Therefore, accurately measuring REE is crucial in establishing an effective 32 weight management plan.